2. Streamline
-is a technique that is used
underwater in every stroke. This
technique creates the least
amount of drag from water to
help the swimmer propel as far
as they can.
3. Breath Holding
-is the swimmer’s ability in
keeping inhaled oxygen into
lungs and avoiding it from
exhaling, for some period of
time while head is
submerged under water.
4.
5. • This is the most popular stroke and
the easiest for beginners to learn.
• It is a simple flutter kick and
windmill arm motion, like the
backstroke, only on your belly.
• The most difficult part is
coordinating the breathing since
your face is in the water most of the
time.
6. • It’s a flutter kick where the
legs kick in alternating order.
• Bend the knees slightly.
• Relax the feet and ankles (
They should be almost
floppy)
• Emphasize the down-kick for
propulsion.
The leg kick
7. • Move the arms in an alternating
windmill motion.
• Pull each arm through the water
with equal strength and arm reach
to ensure that you swim straight.
• Pull arms underwater in an “S”
pattern.
• Cup the hands but keep the wrist
and hand relaxed during recovery.
The arm stroke
8. • Raise one arm to begin the stroke.
As the shoulder rises, turn the head
to catch a breath.
• Turn the head only enough to leave
the water to breathe. Do not lift your
head because it will slow you down.
• Take as many breaths as necessary
and then exhale through the nose
and mouth when the head returns
to the water.
The breathing
• Repeat the head turn to the other
side in coordination with the
beginning of the opposite stroke.
9. • Similar to freestyle in that you see
an alternate windmill arm stroke
and flutter kick.
• Two keys to a proper backstroke
are that your arms move with
equal strength, otherwise you will
swim off to one side, and that
your body rolls from side to side
so that your arms catch enough
water to propel you forward.
10. The leg kick
• It’s a flutter kick where the
legs kick in alternating
order.
• Bend the knees slightly.
• Relax the feet and ankles (
They should be almost
floppy)
• Emphasize the up-kick for
propulsion.
11. The arm stroke
• Move the arms in an alternating
windmill pattern as they rotate and
pass your face.
• Cup the hands but keep the wrist
and hand relaxed during recovery.
• Move hands in an “S” pattern
when they are pushing the water.
12. • Keep the head back and eyes
toward the ceiling.
• You can find your own breathing
pattern with the backstroke
because the breathing is less
coordinated with the arms and
kick than in other strokes since
your head should always be out
of the water.
The breathing
13. • The breaststroke involves exquisite
timing, and in fact, you can be
disqualified from the competition if
you miss even one stroke.
• This is a difficult stroke and not one
to choose if you’re just learning
how to swim. The basics are that
your arms pull, you breathe, you
kick (arms alternate with the kick),
and you glide.
14. • Bring the knees to the chest.
• Thrust the legs backward and straight.
• Snap the legs together to push the water and propel you
forward (frog kick)
The leg kick
15. • Start with the arms
overhead.
• Pull on the water, and bring
arms toward the chest.
• Keep the hands cupped.
• Return arms to starting
position.
The arm stroke
16. • Breathe every time you stroke with your arms.
The breathing
17. • Like the breaststroke, this is a
difficult stroke and NOT
for beginners because it requires perfect timing and a
good deal of strength.
• During the stroke, the legs move together in a dolphin kick
(imagine a mermaid), the arms move together to push the water
downward and backward, and the torso undulates like an
earthworm as the body moves forward through the water.
18. • Bend the knees slightly, and
keep them together.
• Make a downward thrust by
straightening the knees and
whipping the feet
downward.
• There should be two kicks
for every arm stroke.
The leg kick
19. • Move the arms together, and
pull through the water with the
hands cupped.
• Face the palms outward, and
press down and outward.
• Swing the arms forward above
the water in a sweeping motion
to complete the stroke.
The arm stroke
20. • Breathe at the end of the arm stroke.
The breathing
21. Diving
• Jumping or falling into water from a platform or pool
gutter. (Note: Diving with no proper training is very
dangerous).
• Jumping into the
water with your arms
and head first.
22. • Six types of dive are used in springboard and platform diving.
Four of these involve somersaulting either toward or away from
the diving board or platform.
• Forward - Inward
• Backward - Twisting
• Reverse - Arm stand
23. • If you don’t feel comfortable jumping into your dive, start standing on
the edge of the board.
• Place your arms above your head, interlocking your thumbs,
pressing your ears.
• Bend at the waist as through you wanted to reach down and touch
your toes.
• Stand up on your tiptoes and allow your body to tip forward into the
water.
• Dive into the water fingers first, with the rest of your body following.
24. • Educate parents on the importance of learning to swim, and at
the same time, stress that there is no such thing as
drownproofing.
• Humans are built to live on
land, not under water.
• Even the best swimmer can
be drowned.
